Cross-Legged Lower Back Stretch
1. Sit a few inches from the wall with your legs crossed. 2. "Walk" your fingers
up the wall, stretching from the lower back. 3. Broaden your shoulders by
separating and lifting your shoulder blades. Keep your throat and neck soft.
Don't tense your shoulders, just lift them. 4. When you think you have gone as
high as you can, rest for a moment while your body adjusts to the pose, then
walk your fingers a little higher. 5. Rest and repeat several times. 6. If this
is too difficult, try the next pose.
Upward Arm Stretch
2. Sit in a chair facing the wall. Place your hands as high on the wall as
possible and walk your fingers higher up the wall, stretching from your lower
back. 2. Broaden your shoulders by separating and lifting your shoulder blades.
Keep your throat and neck soft. Don't tense your shoulders, just lift them. 3.
Once you think your fingers are as high as they can be, rest for a moment in
that position so your body can adjust, and then walk your fingers higher. 5.
Rest and repeat several times.
